Simple path

Oscar

Quadruple-Digit Post Count
Thursday 1st Feb

Waist: 83 cm
Weight: 71.700 kg

Warm up:
-2x5 goblet 24 kg + 1x5 32 kg.
- 3x5 bridges
- 2x 5+5 halos 19 kg

Practice:

- 8x10 1HS 24 kg.
- 2x10 2 HS, 32 kg

- 4x1 TGU-squat 24 kg
- 2x1 TUG-squat 32 kg (only possitive)

My new 24 and 32 kettlebells arrived yesterday :)

First time doing 2 HS with the 32. They felt quite easy in general, easier than a 1 HS with the 24. I felt my glutes working a bit more, I think.

Attempted a TGU with the 32, did only the possitive. It felt quite good, better than what I expected. It was challenging but certainly doable. I´m not happy with the shoulder packing of the floor hand, I´ll have to work on that. Here´s the video:


I had to cut the TGU reps short since my baby woke up. I took too long for the session, will have to speed up things a bit in the morning.
 

Antti

More than 2500 posts
It didn't really look like you were comfortable with the bell, but you got it up well on both tries. Good job. Just do more of it and you'll get better - who'd have guessed?
 

Oscar

Quadruple-Digit Post Count
@Antti thanks! It was far from comfortable , but indeed went up. I will start adding only positives until it becomes easier. It certainly felt a lot easier than the first time I tried the 24. The weight is not scary at all, it's just a matter of time until it feels comfortable
 

Tobias Wissmueller

Quadruple-Digit Post Count
Thursday 1st Feb

Waist: 83 cm
Weight: 71.700 kg

Warm up:
-2x5 goblet 24 kg + 1x5 32 kg.
- 3x5 bridges
- 2x 5+5 halos 19 kg

Practice:

- 8x10 1HS 24 kg.
- 2x10 2 HS, 32 kg

- 4x1 TGU-squat 24 kg
- 2x1 TUG-squat 32 kg (only possitive)

My new 24 and 32 kettlebells arrived yesterday :)

First time doing 2 HS with the 32. They felt quite easy in general, easier than a 1 HS with the 24. I felt my glutes working a bit more, I think.

Attempted a TGU with the 32, did only the possitive. It felt quite good, better than what I expected. It was challenging but certainly doable. I´m not happy with the shoulder packing of the floor hand, I´ll have to work on that. Here´s the video:


I had to cut the TGU reps short since my baby woke up. I took too long for the session, will have to speed up things a bit in the morning.
Good job, @Oscar!
 

Oscar

Quadruple-Digit Post Count
Friday 2nd Feb

Kite boarding


Saturday 3rd Feb

Warm up:
-2x5 goblet 24 kg
- 2x5 bridges
- 1x 5+5 halos 19 kg

Practice:

- 8x10 1HS 24 kg.

- 8x1 TGU-squat 24 kg


Sunday 4th Feb

Warm up:
-1x 12 barbell back squat 30 kg
- 2x1 TGU squat 19 kg
I changed the warm up to let my arm rest. Don't know what is going on with it. I'll put some ice and ibuprofen

Practice:

- 10x10 1HS 24 kg. Measured time 13.00 min

- 10x1 TGU-squat 24 kg OTM

Monday 5th Feb



Warm up:

-1x 12 barbell back squat 30 kg
- 2x1 TGU squat 19 kg

Practice:

- 6x10 1HS 24 kg.
- 2x5 1 HS 32 kg.

- 6x1 TGU-squat 24 kg
- 2x1 TGU 32 kg. Only positive
 

Antti

More than 2500 posts
When you mention about your arm, is it the biceps that started aching during your holiday or some time around then?

If it's the biceps, are you sure that swings aren't making it worse?

Have you tried wrist stretches at different angles? Like putting your palm on a table in front of you with your fingers pointing towards you, and then leaning form there so the forearms stretch? Or having your arm straight at your side with fingers pointing behind you, and the palm facing against a wall, shoulder down, and stretching from there?

Some massage could help as well, but I think biceps and the assorted muscles can some times be a bit hard to massage, but it's always worth a shot.
 

Oscar

Quadruple-Digit Post Count
When you mention about your arm, is it the biceps that started aching during your holiday or some time around then?
Yes, its the same pain that started during holiday. It started with a tough windsurfing session, which is a demanding sport for forearms and biceps. I feel the pain in the inner part of my elbow, more or less where the the biceps and forearm tendons are located. I feel the pain when the elbow is in full flexion, like the top of a curl. It could be the biceps of the forearm muscles, not sure.

I tried the stretches you suggested but didnt feel anything in particular, neither in the forearm or the biceps. I´m gonna try finding the pain spot with massages to see if I get a clearer idea. I´ll also start with ice and cream ibuprofen, I think it will go away that way.

I havent felt any pain with swings, I think my technique has improved in that sense. I´m flexing my triceps more actively during swings, to make sure my elbow is extended. I´ll keep an eye on it anyway.

In any case, I´ll add some bent arm pulling as preparation before my next windsurfing adventure. My beach muscles will be thankful
 

Oscar

Quadruple-Digit Post Count
Tuesday 6th Feb

Warm up:

No warmup. Training late at night since I overslept in the morning.

Practice:

- 8x10 1HS 24 kg.
- 2x10 2HS 32 kg
-2x5 1HS 32 kg.

- 4x1 TGU-squat 24 kg

I was planning on doing a heavy session, since Wednesday was a forced rest day due to work trip. I set wrongly the alarm clock the day before so I overselpt and couldnt train in the morning., The session was after a long kitesurfing session and I was a bit tired. I almost failed a TGU with 24, so I figured it was a signt to wrap it up.
 

Oscar

Quadruple-Digit Post Count
Thursday 8th feb

Warm up:
-19 TGU-squat with several squats per rep

Practice:

- 10x10 1HS 24 kg.

- 10x1 TGU-squat 24 kg

Saturday 10th feb

Warm up:
-19 TGU-squat with several squats per rep

Practice:

- 10x10 1HS 24 kg.

- 10x1 TGU-squat 24 kg

Sunday 11th feb

Warm up:
- 2x5 goblets 19 kg
- 2x7 bridges
- 1x 5+5 halos with 8 kg dumbbell

Practice:

- 10x10 1HS 24 kg.

- 8x1 TGU-squat 24 kg

Went back to the standard warm up. It helped a lot with the TGU-squat mobility. My biceps is doing better, but not perfect yet. I didn't put ice or anything, I'll try to remember doing it.

I have been a bit lazy about everything related to practice these last days. Practice itself, the log, etc. Not sure why. I'm gonna put the diet on a side for a few weeks and focus on training, which is the important part. By the time I 1 hand swing the 32 at my bodyweight, excess fat will be gone.
 
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Oscar

Quadruple-Digit Post Count
Tuesday 13th feb

Warm up:
- 2x5 goblets 19 kg
- 2x7 bridges
- 1x 5+5 halos with 8 kg dumbbell

Practice:

- 10x10 1HS 24 kg.

- 8x1 TGU-squat 24 kg
- 2x1 TGU-squat 32 kg.

First time doing the TGU-Squat with 32 kg. I was a bit scared beforehand, but it turned out to be surprisingly easy. It probably requires improvement in technique, but it went up and down well. Here is the video of right side:


Wednesday 14th feb

Warm up:
- 2x5 goblets 19 kg
- 2x7 bridges
- 1x 5+5 halos with 8 kg dumbbell

Practice:

- 8x10 1HS 24 kg.
-2x(4+4) 1HS 32 kg.

- 8x1 TGU-squat 24 kg
- 2x1 TGU-squat 32 kg.

The 1HS with the 32 kg were quite challenging. The first set went fine, but the second set the KB started slipping off my hand, I had to set the bell down. My hand was a bit humid I think, and I dont use chalk. It´ll need some more practice and getting used to.
 

Oscar

Quadruple-Digit Post Count
Catched up with your log, @Oscar! Great work with the 32kg getup. Awesome!
THanks Tobias! I´m really happy it went up, I thought it was going to be more challenging. In particular the TGU to squat, since the transition to the bottom of the squat is a bit scary. But up it went!

Now, about swings, thats another story. That bloody kettlebell keeps slipping off my hand.
 

Oscar

Quadruple-Digit Post Count
Saturday 17th February

Warm up:
- 2x5 goblets 19 kg
- 2x7 bridges
- 1x 5+5 halos with 8 kg dumbbell

Practice:

- 10x10 1HS 24 kg with plastic bag on handle.

- 8x1 TGU-squat 24 kg
- 2x1 TGU-squat 32 kg

Sunday 18th February

Warm up:
- 3x5 goblets 24 kg
- 2x7 bridges
- 2x 5+5 halos with 19 KB

Practice:

- 2x10 1HS 24 kg.
- 4x10 1HS 24 kg with plastic bag on handle.
- 4x5 1HS 32 kg.
- 2x10 2HS 32 kg

- 4x1 TGU-squat 24 kg
- 4x1 Get down-squat 24 kg.
- 2x1 TGU-squat 32 kg
 

North Coast Miller

More than 2500 posts
I can second then. The one time I tried swinging it with one hand it felt like it’s going to rip off my arm
I didn't think I would ever be capable of "Simple" standard due to swing requirement, esp with the wrist surgeries I've had. I had been doing TGU w/ 32kg for years. Swings w/ 32 a real challenge for the grip and technique in general. I pre-tense everything when I'm about to 1H swing the 32!
 

Oscar

Quadruple-Digit Post Count
I didn't think I would ever be capable of "Simple" standard due to swing requirement, esp with the wrist surgeries I've had. I had been doing TGU w/ 32kg for years. Swings w/ 32 a real challenge for the grip and technique in general. I pre-tense everything when I'm about to 1H swing the 32!
Yeah, doing 100 in 5 min seems far away still.

But you are doing fine now , right? I think I've seen you snatch 24 kg fairly easy
 

North Coast Miller

More than 2500 posts
Yeah, doing 100 in 5 min seems far away still.

But you are doing fine now , right? I think I've seen you snatch 24 kg fairly easy

I have all but stopped doing snatches and most straight overhead movements due to degenerative disks at C5/C6/C7. I test TGU, snatches and one arm press every so often but they are not in the rotation. I can do all of them with a 32 for a few uninterrupted reps per. I also don't do the athletic swing or snatch as taught by SF, nor do GS - is more of a nearly straight shin movement with hips and KB stopping at the same time, very little free-float propulsion. This is how I learned from S Maxwell and I appreciate how it hits the abs, glute and erectors. I didn't like that my quads were assuming more of the load as my knees tracked further over my feet.

I use the athletic hinge only when doing heavy double cleans and it makes a huge difference.

One arm swings I am going to actually need more weight. I'm hitting 15 reps per with the 32 and could probably do 25 if I wanted to go till my HR shut me down - grip is not a factor. Since these were supposed to be one of the "grind" hinge movements in my routine they no longer fit the role very well.

There was a thread about this a while back, and I commented that (in addition to grip work) I have managed to find a rhythm of grip tension at the bottom and slight relaxation at the very top. This as much as anything has really expanded my ability to do heavier swings. Before I started to really work on rhythmic grip activation I could only do a handful and felt really precarious.
 

Oscar

Quadruple-Digit Post Count
There was a thread about this a while back, and I commented that (in addition to grip work) I have managed to find a rhythm of grip tension at the bottom and slight relaxation at the very top. This as much as anything has really expanded my ability to do heavier swings. Before I started to really work on rhythmic grip activation I could only do a handful and felt really precarious.
I´m finding something similar, but I´m still at a very preliminary stage. I still need some time swinging the 32, which is not easy to achieve doing sets of 5 or less. It will come eventually. I´m thinking on starting using chock. I never needed it, but during the humid summer and with a challenging weight it might be necessary. At least for a while, until my grip gets used to the weight.

I recall seing your swing somewhere, and it indeed looks different from HS. It appears to be more efficient and less explosive, so you can go longer, right? So are you going to move to 40 kg for swings now?
 
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